What’s in Our Gut?

Discover a secret to health and healing! Meet your gut bacteria – they do incredible things to support health and healing! They help digest what we eat, make key nutrients used by various body systems, protect and strengthen the lining of our gastrointestinal tract, help teach our immune system about what is good and what needs to be gotten rid of, turns genes on and off, regulates hormones, and may even be a source of, or a solution for, those cravings!

Meet Your Microbiome

Probiotics, prebiotics, and postbiotics are, and support, the life within our human microbiome. Microbiomes are essentially a community of living micro-organisms existing together in a habitat. You can find microbiomes in humans, plants, animals, soils, seas, and more. The human microbiome is a habitat for a wide diversity of bacteria, fungi, archaea, helminths, and viruses – with bacteria comprising the vast majority. In fact, studies suggest that our gut microbiomes may be home to 300-500 bacterial species alone![1]

Each person’s microbiome is unique to them, and it is ever evolving throughout their lives. Factors like diet, environment, medications, antibiotics, toxin exposures, and more can affect the microbiome, its balance (balance of “good” and “bad” bacteria) and its beneficial health supporting functions.[2] 

The gut microbiome is mostly located in the large intestine and the colon. This microbiome performs many important health functions, including:

• The gut microbiome plays a role in digestion, metabolism and inflammation. As an infant, the gut microbiome helps develop the gut immune system, and then as an adult, it helps to maintain it[3];

• Synthesizes vitamins, including vitamin K and some B vitamins, enzymes and hormones needed in the body[4];

• Converts fibers into short-chain fatty acids, including acetate, butyrate, and propionate. These fatty acids feed and strengthen the gut wall, which can help prevent unwanted substances from entering the body and triggering an immune response (think “leaky gut”)[4];

• Helps to control how the immune system works. In particular, the gut microbiome communicates with immune cells, affecting how the body responds to infection[4];

• Beneficial gut microbes may help regulate appetite and food intake. Studies suggest that an imbalanced microbiome can lead to food cravings and excessive sugar intake[4];

• Recent research has pointed to the existence of the gut-brain axis. This axis links the body’s central and enteric nervous systems (this system governs digestion). Research is showing that certain microbes in the gut can, in fact, affect the brain via this gut-brain axis, leading to a potential correlation of the health and balance of the gut microbiome and some diseases affecting the brain like Alzheimer’s, Autism, and Parkinson’s disease[5]. 

  
  

Gut bacterial changes, and an imbalanced gut microbiome are closely linked to numerous diseases, including[6]:

• Irritable bowel disease

• Crohn’s and colitis

• Obesity

• Type 2 Diabetes

• Metabolic syndrome

• Heart disease

• Colorectal cancer

• Alzheimer’s

• Autism

• Parkinson’s

• Depression

• Autoimmune conditions

• …and more

How Do We Maintain a Healthy Gut Microbiome? 

This is where pre-, pro- and post-biotics come into play. Each of the “biotics” can make a difference in the environment of the gut microbiome, and support health and healing.

Probiotics are microorganisms, including bacteria and yeasts, that increase the population of good bacteria in the microbiome. Probiotics can be found in cultured, or fermented foods like yogurt, sauerkraut, pickles, kimchi, tempeh, miso, “live culture” or “active culture” cheeses, and beverages like kombucha, kefir, and buttermilk.[7] Probiotics are also available supplement form. There are several studied benefits of probiotics, including:

• Immune: Some probiotic strains may help to enhance immune function[8];  

• Inflammation: Probiotics may reduce chronic inflammation[9];

• Blood pressure: Probiotics may help moderately reduce blood pressure[10];

• Cholesterol: Probiotics may help lower LDL cholesterol level[11];

• Skin: Studies suggest that probiotics can be useful for acne, rosacea, psoriasis, and eczema, as well as other conditions that present on the skin[12]; 

• Depression and anxiety: Two (2) probiotic strains, Lactobacillus helveticus and Bifidobacterium longum, have been shown to potentially reduce symptoms of anxiety and depression[13]; 

• Longevity: Some limited research suggests that probiotics may have the potential to extend lifespan. This is suggested because probiotics have been shown to support the ability of cells to replicate themselves[14]; 

  

Pre-biotics are the fuel used by probiotics to thrive.  Prebiotics are undigestible compounds found in food, which provide the fuel needed for good bacteria to grow[15]. Dietary fiber is the most common prebiotic. Foods such as bananas, garlic, chicory root, dandelion greens, onions, barley, asparagus, cocoa, seaweed, fenugreek, ginger, cinnamon, oats and apples are some of the many good sources of prebiotics. There are prebiotic supplements available in the marketplace nowadays as well.

Post-biotics are the bioactive compounds the probiotic bacteria produce when they consume prebiotics.[16] Although these bioactive compounds are considered the “waste products” of probiotic bacteria, they offer various health benefits to your body, principally because many of the health benefits linked with prebiotics and probiotics actually come from the production of postbiotic[17]. For example:

o   Support the Immune System: postbiotics like butyrate, a short-chain fatty acid, can stimulate the production of regulatory T cells in your intestine, which are cells that help control the magnitude of your body’s immune response[17];

o   Help Reduce Digestive Issues: for example, postbiotics, such as short-chain fatty acids, may help improve symptoms for people with mild to moderate ulcerative colitis or Crohn’s disease[18].

Ready to Dig In?

Explore these links for wonderful meal ideas to add good amounts of probiotics and prebiotics into your health-style:

•       Forks Over Knives: https://www.forksoverknives.com/

•       Food Revolution Network: https://foodrevolution.org/

•       Food Matters: https://www.foodmatters.com/

Are There Any Concerns or Cautions?

Probiotics and prebiotics are generally considered to be well tolerated[19], however it is important to consider the following:

• Allergies and sensitivities: Be mindful if you have allergies or sensitivities to specific food and herb sources of prebiotics and postbiotics, and avoid these sources.

• Probiotic Supplements: 

o   In people with compromised immune systems, including those with HIV, AIDS, and several other conditions, probiotic supplements can lead to dangerous infection[20];

o   In the first few days of taking a probiotic supplement, side effects related to digestion, such as gas and mild abdominal discomfort may occur[20].

*It is always important to consult with your trusted healthcare practitioner prior to making any major lifestyle changes, especially if taking any medications.

References:

1.    Article: “Gut Bacteria in Health and Disease”. PubMed. Author: Eammon M.M. Quigley. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/

2.    Article: “Personalized Gut Mucosal Colonization Resistance to Empiric Probiotics Is Associated with Unique Host and Microbiome Features”. PubMed. Authors: Niv Zmora et.al. https://pubmed.ncbi.nlm.nih.gov/30193112/

3.    Article: “How Your Gut Microbiome Impacts Your Health”. ClevelandClinic.org. https://health.clevelandclinic.org/gut-microbiome

4.    Article: “Gut microbiota functions: metabolism of nutrients and other food components”. SpringerLink. Authors: Ian Rowland et.al. https://link.springer.com/article/10.1007/s00394-017-1445-8

5.    Article: “How bacteria in your gut interact with the mind and body”. American Heart Association News. https://www.heart.org/en/news/2020/05/28/how-bacteria-in-your-gut-interact-with-the-mind-and-body

6.    Article: “The Human Gut Microbiome – A Potential Controller of Wellness and Disease”. Frontiers in Microbiology. Authors: Zhi Y. Kho et.al. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2018.01835/full

7.    Article: “How bacteria in your gut interact with the mind and body”. American Heart Association News. https://www.heart.org/en/news/2020/05/28/how-bacteria-in-your-gut-interact-with-the-mind-and-body

8.    Article: “11 Probiotic Foods that are Super Healthy”. Healthline.com. Author: Hrefna Pálsdóttir.  https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods

9.    Article: “Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis”. PubMed. Authors: Sarah King et.al. https://pubmed.ncbi.nlm.nih.gov/24780623/

10. Article: “Probiotics as regulators of inflammation: A review”. Functional Foods in Health and Disease. Author: David W. Lescheid. https://www.ffhdj.com/index.php/ffhd/article/view/2

11. Article: “Effect of probiotics on blood pressure: a systematic review and meta-analysis of randomized, controlled trials”. PubMed. Authors: Saman Khalesi, et.al. https://pubmed.ncbi.nlm.nih.gov/25047574/

12. Article: “The effects of probiotics on total cholesterol”. Medicine. Authors: Wang Lang, et.al. https://journals.lww.com/md-journal/fulltext/2018/02020/the_effects_of_probiotics_on_total_cholesterol__a.8.aspx

13. Article: “Functional Role of Probiotics and Prebiotics on Skin Health and Disease”. MDPI, Authors: Vasiliki Lolou, et.al. https://www.mdpi.com/2311-5637/5/2/41 

14. Article: “Gut brain axis: diet microbiota interactions and implications for modulation of anxiety and depression”. ScienceDirect. Authors: Ruth Ann Luna, et.al. https://www.sciencedirect.com/science/article/abs/pii/S095816691400175X

1. 15. Article: “A review on anti-aging properties of probiotics”. International Journal of Applied Pharmaceutics. Authors: Bhagavathi Sundaram Sivamaruthi. Et.al. https://journals.innovareacademics.in/index.php/ijap/article/view/28249/15667

16.  Article: “Prebiotics vs. Probiotics vs. Postbiotics: What’s The Difference?”. Verywellhealth.com. Author: Keri Gans, R.D.N.. https://www.forbes.com/health/supplements/prebiotics-probiotics-postbiotics/

17.  Article: “Postbiotics-A Step Beyond Pre- and Probiotics”. PubMed. Authors: Jakob Zolkiewicz, et.al. https://pubmed.ncbi.nlm.nih.gov/32717965/

18.  Article: “Oral butyrate for mildly to moderately active Crohn's disease”. PubMed. Authors: A.D. Sabatino, et.al. https://pubmed.ncbi.nlm.nih.gov/16225487/

19.  Article: “A systematic review of the safety of probiotics”. Taylor & Francis Online. Authors: Tina Didari, et.al.  https://www.tandfonline.com/doi/abs/10.1517/14740338.2014.872627 

20. Article : ” Probiotics ”. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/14598-probiotics